Diets should start with healthy meals and snacks. A simple meal plan includes 50% fruit and vegetables, 25% whole grains, and 25% protein.
Weight loss requires self-monitoring. A paper diary, mobile app, or website can record daily food intake. They can also track their weight weekly.
Exercise improves mental and physical wellness. Weight loss often requires disciplined and purposeful exercise.
Sugary soda, tea, juice, and alcohol can add hundreds of calories every day. These "empty calories" deliver energy without nutrients.
Overeating anything—even low-calorie vegetables—can induce weight gain. Thus, customers should avoid estimating portion quantities or eating from the packet. Measuring cups are better. Guessing causes overestimating and overeating.
Mindful eating—being aware of why, how, when, where, and what you eat—benefits many.
Social and environmental signals can increase overeating. Some watch TV and overeat. Others can't pass a bowl of candy without eating some.
Weight loss will be greater with diet-friendly meals and meal programs.
Weight loss success requires family support. Some people invite friends and family, while others utilize social media to discuss their progress.
If weight loss is slow, a person may become disheartened.